While many greet summer with open arms, eager to fill the sunny days with backyard BBQs, pool parties, and lazy days at the beach, to those working on maintaining their sobriety, these events may well seem like minefields full of relapse triggers. But don’t worry, enjoying sober summer fun while navigating all kinds of temptations is still possible. Let us show you how.
First, enjoying a sober summer does not have to mean skipping out on all the fun of BBQs and other events where alcohol seems like a universal staple. Whether it’s your first sober year or you want to support someone who has been sober for a while, planning an alcohol-free summer is possible. Still, regardless of the stage of recovery, certain situations will come with challenges – especially if you plan to spend them with friends and family members who are not joining you in sobriety. Let’s take a look at the ways to embrace your recovery during summer, all the while going out, starting new traditions, and learning how to live your life without using substances.
Why it’s challenging to stay sober during summer
Longer days …
You potentially spend more time during the day facing triggers and fighting temptation.
Holiday time equals free time? Think again!
There are trips to plan, friends to meet, kids to entertain … this bulk of activities can be overwhelming and leave you exhausted. In other words, you may be tempted to take stimulants to stay on top of things.
Let’s get together!
Glorious summer days tend to have a myriad of social gatherings in tow: cookouts, summer weddings, ball games, music festivals, garden parties … you name it. All of these tend to be alcohol-related activities and thus – especially for those in early recovery who find it extremely stressful to separate sober fun from the fun of being drunk – filled with triggers galore.
“Want some?”
For many people, holidays equal the perfect chill-out time that practically calls for using recreational substances. If your path through summer crosses with theirs, strongly consider taking a U-turn.
How to plan a sober summer
Be Self-Aware
As summer draws closer with many temptations in its wake, you should take it as a welcoming cue to renew your commitment to your recovery. Keep in mind that sobriety must come first. Check in with yourself and with your recovery journey so far: have you gotten used to steering clear of triggering situations, or do you still find it difficult to adjust to life in recovery and to manage your coping mechanisms? It is essential to know your limits and to accept them. Only when you stay grounded you can best handle certain events and situations that might jeopardise your recovery.
Plan ahead
Treat yourself to peace of mind by planning to avoid being stuck in situations where cravings may arise. For example, 1) avoid meeting your friends in bars or restaurants, and instead suggest a café or take a hike together. 2) If you feel uncomfortable at a BBQ where a cold one seems to be the only acceptable company, feel free to leave – or forget your FOMO and consider skipping the event in the first place. 3) You don’t want to let alcohol scare you away from having fun at a party? Ask a sober friend to join you. Not only will they help you feel more comfortable, as you won’t be the only one not indulging in alcohol, but they also will support you if a trigger threatens to overwhelm you.
Still, while planning is king, our best advice is: don’t overthink it. Too much worrying might add stress to where you least need it. Keep it simple. As much as you plan and try to foresee the future, you may still find yourself with plenty of opportunities to slip up.
Attend meetings
You may not want to add sobriety meetings to your summer agenda, but you may need to. It is essential to stick to your schedule even if you travel. If you plan a holiday trip, a quick Google search or apps like Meeting Guide help locate meetings close to your destination or online. Also, we recommend finding meeting opportunities before you leave to reduce any stress that may arise if you feel triggered during your trip.
Indulge in some “Me Time”
Self-care is vital to recovery as it aims to protect and improve your health. By prioritising your physical and mental wellness, you give your body and brain the time and opportunity to heal from the damaging impact of substance use. Take time to reconnect with yourself during the hurly-burly summer month, and treat yourself to some inner vacation. Meditation is a great way to mentally unwind, as is, of course, napping, as sleep provides necessary rest and rejuvenation for the body & soul.
Plan your own Sober Summer
This is your summer, so why not shape your very own way? Specialised companies like Travel Sober or Sober Vacations offer alcohol-free holidays in the company of like-minded people. If you prefer to travel independently, you may want to avoid destinations known for their party culture (think: Las Vegas, Cancún, Ibiza, Amsterdam) and opt for a cultural or outdoor trip. And for all those looking forward to a summer at home: new sports, gardening or volunteer work are worthwhile activities to prevent boredom and keep HALT triggers (Hungry, Angry, Lonely, Tired) at arm’s length.
Learn more about Sober Living
Are you struggling with sobriety this summer, or do you want to help a friend or family member to get sober? Please feel free to reach out to our experienced staff. At NEOVIVA, we support you and your loved one during any stage of recovery.
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